1. Piriformis Stretch
Lie on your back with arms outstretched. Bring the left knee to your chest and pull it from left to right using your right arm. Hold for 2 minutes and switch to the right knee. Stretch both sides 2x.
2. Iliopsoas Stretch
3. Quadratus Lumborum Stretch
4. Core Stability Exercises
5. Gluteus Medius Strenghening Exercise
The last exercise strengthens a muscle which is usually very weak on most people. Lying on your side, keep a slight bend in your knees. Open the knees up while keeping the feet together. Do this exercise 20 times and switch to the other side.
These exercises work great to stretch and strengthen muscles in the core and pelvis which can wreak havoc on many people. Jobs which require long hours of sitting or standing can cause muscles to tighten over time. Imbalances between muscle groups slowly cause more and more issues where tight muscles become tighter and weak muscles continue to weaken even more. Getting after these imbalances as quickly as possible can make a huge difference in reducing symptoms and greatly improving life and sleep quality. Remember to stay consistent with these exercises and know that its a marathon, not a race with any workout routine.
Build a Stronger Core for Better Balance, Less Low Back Pain and Greater Well Being.
ChiroElite Chiropractic is having a new patient challenge/competition: Core Strength. A good majority of patients and public alike sit for most of their work day. Sitting has been labeled the new smoking. It not only tightens muscles in your back and legs but also prevents many muscles from being used. This tightness and weakening can wreak havoc on your back, SI joints and even cause issues such as sciatica and digestive problems.
Over the years I've done quite a bit of core strengthening both at the gym and in my living room. Many exercises require equipment of some sort but there are also quite a few which don't need anything. The latter just call for yourself and a soft surface incase you lose your balance and take a tumble. However, to really be able to do a full assortment of exercises, a few basic pieces of equipment are handy to have. This includes a yoga/exercise mat, swiss ball, stabilizer platform and the optional kettle bell weight.
Here are the three core challenge exercises we're doing at the clinic:
1. One-Legged Floor Touch
Stand on one leg. Reach down with both hands to touch the floor, keeping the weighted leg straight. Kick your other leg straight behind you so you make a horizontal line with the ground from head to toe. Come back up and repeat a total of 15 times per side.
2. Unbalanced Squat
Standing on an uneven surface, stabilizer platform or bosu ball; bend your knees as far as you can into a seated squat position. Be sure to keep your back straight by looking up the entire time. Slowly go back to standing and repeat a total of 15 times.
3. Swiss Ball Tuck
Using a yoga mat and swiss ball, climb onto the ball with your feet until you can securing wrap them around the ball to stabilize yourself. Keep your arms extended at all times and look forward to keep your back straight. Bring your knees to your chest as far as you can, being sure your pelvis doesn't rock down or back while do so. Extend back out and do 20 times total.
Our challenge comprises a before and after tally. Counting how many floor touches, squats and tucks patients can do at day one and comparing the improvement at day 30. I encourage everyone to do the same and see how much stronger and more balanced you can become.
Yours in Health,
Thanks Mike Rhinesmith from DaVinci Massage for providing free massages today for the patients and public. If anyone is interested in having him come again to get their free 15 minute massage just let us know! Mike can be reached at 715-379-1922 or email@example.com.
Elliott Hulse shows everyone how to balance your neck musculature to decrease neck pain and forward head carriage.
Do you work at a desk all day, play video games, text on a cell phone or drive long hours? Do you notice your head sitting unnaturally forward compared to your shoulders? You might experience upper back pain and maybe even a bump at the base of your neck. This all could be due to a loss of cervical curve and an imbalance in the musculature of the neck. Treating the curvature in the neck is simple: contact your local chiropractor. Strengthening the muscles in the neck is also easy: see the video below to find out how.
Everyone can benefit from a better night's rest.
This is a great summary of a study done by Indiana University.
Walking at work has been touted as a great way to normalize blood flow, decrease low back pain and increase morale in the workplace. This video sums everything up nicely from a walking study done by Indiana University. An increase in muscle activity thus creating better blood flow was shown to normalize arterial function in the body. If workers are allowed to sit for periods, blood tends to pool in the legs since muscles are not effectively helping circulation go back to the heart as talked about in this video from the Centers for Disease Control and Prevention.
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Is your body ready to handle something like this?
Whether the video above is real or fake, it still sends shivers down your spine. Many elements of this video showcase how a properly functioning spine and nervous system made this video possible. Firstly, a jump from that height puts quite a bit of force on the discs cushioning the spinal vertebrae. If he had degeneration in those discs and any possible nerve entrapment, an immediate reaction to the shark likely wouldn't have been his first thought.
When it came to choosing the best supplements to offer patients at ChiroElite, the choice was easy. Metagenics manufactures a product I can trust in having the utmost quality and potency. The company strives to offer the very best in the industry and I believe their products can not be matched in the grocery store or even in name brand health supplement stores.
Metagenics on Their Quality
No one looks at quality quite the way we do. And what makes us different makes us better. We devote the time and personnel to verify ingredient safety, ensure proper ingredient form/identity, and then test for purity and quality at multiple steps. This diligence may not change the way our products look, but we know it makes a measurable difference in the way our products perform. You’ll know it, too.
Cutting corners can have long-reaching health effects. Especially if a product contains the wrong ingredient form or potentially harmful contaminants. Or if the active ingredients aren’t absorbed properly. Metagenics starts with a formula designed with sound research and carefully monitors every stage of production to deliver a finished product that lives up to its scientific promise.
The result? A higher level of purity, safety, and quality for reliably effective use. In fact, we’re one of the first companies in our industry to achieve three independent certifications for Good Manufacturing Practices (GMP) by world-leading arbiters. In many areas, we exceed these requirements with additional in-house testing and third-party assays by respected independent laboratories.
Because knowing that thousands of healthcare providers rely on our products to help their patients feel better isn’t something we take lightly.
ChiroElite Chiropractic + Rehab is an Authorized Retailer of Metagenics, Biofreeze, and Thera-Band
Muscle Stripping: The provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.
Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with muscle stripping. These conditions all have one important thing in common: they are often a result of overused muscles.
Health and Wellness Blog
Thomas R. Pellatt, DC
Chiropractor and Owner of ChiroElite Chiropractic + Rehab in Altoona, WI